Take the guesswork out of your running.
Coach Mark Hadley’s proven system behind 200+ Boston qualifiers and Olympic Trials runners, tailored to your exact running level.
Join the beta.
Train in the right zone.
Ten pace and heart rate zones, set from your level and updated every time it moves.
What’s my Lactate Threshold pace?
6:00–6:08 /mi
The Lactate Threshold pace at level 49, one of ten zones set from your level.
- Zone
- 7 of 10
- Effort
- Hard
What’s my Easy pace?
7:29–7:49 /mi
The Easy pace at level 49, one of ten zones set from your level.
- Zone
- 2 of 10
- Effort
- Easy
What’s my VO2 Max pace?
5:30–5:37 /mi
The VO2 Max pace at level 49, one of ten zones set from your level.
- Zone
- 9 of 10
- Effort
- Hard
What’s my Aerobic Threshold heart rate zone if my max HR is 185 bpm?
156–162 bpm
84–88% of your max heart rate.
What’s my Easy heart rate zone if my max HR is 190 bpm?
126–136 bpm
66–72% of your max heart rate.
What’s my Lactate Threshold heart rate zone if my max HR is 175 bpm?
154–160 bpm
88–92% of your max heart rate.
Understand your efforts.
Know what the weather costs you and what every run adds to your training load.
How should I adjust my paces for 82°F and 70% humidity?
Slow down 6%
82°F plus a 71°F dew point makes 153. At level 49:
- Easy 7:49
- 8:17 /mi
- Lactate Threshold 6:08
- 6:30 /mi
How should I adjust my paces for 75°F and 60% humidity?
Slow down 3%
75°F plus a 60°F dew point makes 135. At level 49:
- Easy 7:49
- 8:03 /mi
- Lactate Threshold 6:08
- 6:19 /mi
How should I adjust my paces for 65°F and 80% humidity?
Slow down 2%
65°F plus a 59°F dew point makes 124. At level 49:
- Easy 7:49
- 7:58 /mi
- Lactate Threshold 6:08
- 6:15 /mi
How much training load is 4 miles at Lactate Threshold pace?
2,453 pts
4 miles at level 49’s Lactate Threshold pace, 6:08 /mi.
- Time
- 25 min
- Rate
- 100 pts/min
- Same load as
- 24 easy miles
How much training load is 10 miles at Steady pace?
1,573 pts
10 miles at level 49’s Steady pace, 7:09 /mi.
- Time
- 72 min
- Rate
- 22 pts/min
- Same load as
- 15 easy miles
How much training load is 12 miles at Easy pace?
1,219 pts
12 miles at level 49’s Easy pace, 7:49 /mi.
- Time
- 94 min
- Rate
- 13 pts/min
- Same load as
- 12 easy miles
A fully integrated system.
Runo brings it all together to build a plan to get you to the next level.
Build me a 16-week plan for a Marathon, running 6 days a week.
95 runs
Over 16 weeks, each set to your paces and your goal race.
- Easy runs
- 64
- Long runs
- 16
- Workouts
- 15
Build me a 12-week plan for a Half Marathon, running 6 days a week.
71 runs
Over 12 weeks, each set to your paces and your goal race.
- Easy runs
- 48
- Long runs
- 7
- Workouts
- 16
Build me a 16-week plan for a Marathon, running 5 days a week.
79 runs
Over 16 weeks, each set to your paces and your goal race.
- Easy runs
- 48
- Long runs
- 16
- Workouts
- 15
What key workouts do I need to hit to run 3:30:00 for a Marathon?
-
Aerobic Threshold Repeats 4 × 18 min at 7:50–8:01 /mi, 3 min recovery
-
Moderate Rhythm Long Run 165 min at 8:57–9:21 /mi
-
Fast Finish Long Run 85 min easy, then 55 min at 8:11–8:34 /mi
What key workouts do I need to hit to run 1:45:00 for a Half Marathon?
-
Aerobic Threshold Repeats 4 × 10 min at 8:06–8:17 /mi, 2 min recovery
-
Moderate Rhythm Long Run 150 min at 9:15–9:39 /mi
-
Steady State Long Run 120 min at 8:51–9:15 /mi
What key workouts do I need to hit to run 3:00:00 for a Marathon?
-
Aerobic Threshold Repeats 4 × 18 min at 6:42–6:51 /mi, 3 min recovery
-
Moderate Rhythm Long Run 165 min at 7:39–8:00 /mi
-
Fast Finish Long Run 85 min easy, then 55 min at 7:00–7:19 /mi
From one race to your next PR.
Watch Runo turn a single result into your zones, a full training plan and a level that climbs, in five steps.
See how Runo works →
Built on Coach Hadley’s proven system.
The levels, equivalent race times, paces, zones, training load, heat adjustments, workouts and training plans in Runo come from Mark Hadley’s coaching system.
In two decades of coaching, Mark has guided more than 200 runners to Boston qualifiers and seven to the U.S. Olympic Marathon Trials standard. His athletes include national top-ten marathoners, U.S. single-age record holders, a Western States podium finisher, and winners of dozens of marathons and half marathons.
What’s inside
-
Ten pace and heart rate zones
Set from your own level, with what each zone is for.
-
A library of proven workouts
Intervals, tempos, hills and long runs, ready to drop in.
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69 levels, beginner to world class
Find your level from a recent race and watch it move.
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Race time predictions
See what your level is worth at every distance.
-
Training load
Know whether the weeks are building you or wearing you down.
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Heat adjustments
Forecast and heat conversion, so hot runs are judged fairly.
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Customized training plans
Built around your goal race and the days you can run.
-
Human review
A coach looks over your plan. Coming after the beta.
-
Strava import
Your runs arrive on their own.
See it
Questions, answered.
How much does Runo cost?
Everything on Runo is free during the beta. Once paid tiers arrive, expect standard training plans to cost under $20 a month.
Some runners can pay hundreds a month for a coach. Runo is for the many more who can’t, and who still deserve great tools to help them improve and grow as a runner.
Who is Runo built for?
Anyone from a beginner training for their first 5k to a sub-elite athlete racing the marathon. Plans range from 4 runs a week for runners just starting out to 10 a week for high-mileage athletes.
Runo is built from the ground up for advanced training, while staying friendly and approachable for beginners who want the best tools.
How is Runo different from other running apps?
Every recommendation in Runo comes from proven formulas, not fuzzy intuition, guesswork from AI, or untested theory. Your level, paces, zones, training load and plans all come from Coach Mark Hadley’s coaching system, so your training stays inside well-worn guardrails.
Rigorous science and math you can count on, not guesswork.
Does Runo work with my watch or Strava?
Yes, through Strava. Connect your Strava account and every run you record arrives in Runo on its own, from any watch that syncs to Strava: Garmin, COROS, Apple Watch, Suunto and more.
Runo doesn’t yet send workouts to your watch or connect to watches directly.
Let me know when my watch is supported:
How do I get into the beta?
Enter your email and choose iPhone or Android. We’re rolling the beta out gradually, a group of runners at a time, while we work through the rough edges, and we’ll send your invite when we’re ready for runners like you.
iPhone runners get a TestFlight link to install Runo; Android runners get a spot in our Google Play test. Telling us how you’d use Runo (your goal race, how much you run, whether you work with a coach) helps us know when to bring you in. It’s free.